How to Make TLT Sandwich- Recipe on FirstCry Parenting

TLT Sandwich

This tofu sandwich is a vegetarian version of the classic “BLT,” offering all the flavor without the fat, cholesterol, or nitrates of bacon. Be sure you use a non-stick skillet to cook the tofu. For anyone looking for a hearty, substantial, satisfying, nutritious, and meatless lunch – it’s hard to beat the TLT Sandwiches. It’s a classic dish from America, which is healthier and even tastier than the old-fashioned bacon lettuce tomato (BLT) sandwiches. Remember this great dish when you want to show your skeptical omnivore friends or family how delicious and satisfying vegan food can be!

Serves Preparation Time Cooking Time
6 People 30 Minutes  10 Minutes


  • 250 grams extra-firm tofu
  • 2 tsp (teaspoons) olive oil
  • 1 tbsp(tablespoon) soy sauce
  • 12 slices whole-wheat bread or rye bread
  • 1-2 tbsp stoneground mustard
  • 1-2 tbsp Tofu mayo
  • 6 lettuce leaves
  • 6 tomato slices


Step 1

Cut tofu into six slices, each about 1/4-inch thick.

Step 2

Heat oil in a large non-stick skillet.

Step 3

Add tofu and cook over medium heat until golden brown, about 3 minutes.

Step 4

Flip onto the other side, cook until golden brown.

Step 5

Turn off heat.

Step 6

Add soy sauce, flip the tofu slices so as to coat both sides.

Step 7

Toast bread.

Step 8

Spread it lightly with mustard and Tofu Mayo.

Step 9

Top with slices of tofu, lettuce, and tomato.

Step 10

Your TLT Sandwich is ready to eat. Serve immediately.

Nutritional Information

Per sandwich

Calories 231 Fat 8.5 g
Saturated Fat 1.1 g Calories from Fat 33.1%
Cholesterol 0 mg Protein 13.7 g
Carbohydrates 29.2 g Sugar 6.8 g
Fiber 4.6 g Sodium 502 mg
Calcium 180 mg Iron 3.5 mg
Vitamin C 3.3 mg Beta Carotene 117 mcg
Vitamin E 0.5 mg
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